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Women’s Beginner Fat Loss #1
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Chest/Legs
Dumbbell Flys
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Barbell Bench Press (flat)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Barbell Squats (Front)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Barbell Squats (rear)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Deadlifts
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Calf Raises (seated)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Calf Raises (standing)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Lunges
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Cardio Focus: Run, Jog, Jump rope, anything that is active and keeps your heart rate up for a minimum of 30 minutes

Arms/Core
Rope Cable Crunch 2
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Oblique Dumbbell Crunch 2
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Rope Pushdowns
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Single arm cable pushdown (reverse grip)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Wide Grip Cable Curls
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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One Arm Cable Curl
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Cardio Focus: Run, Jog, Jump rope, anything that is active and keeps your heart rate up for a minimum of 30 minutes

Back/Shoulders
Lat Pull Downs (Wide Grip)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Seated Cable Rows
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Front Raise
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Lateral Raise
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Bent over reverse fly
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Shrugs

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Rest

Rest
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball